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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General K (No Measure)

500 row

5 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms

5 Spiderman stretch

SPORT

S1: Bro day #2 (bicep curl weight)

DB Row

Banded tricep extensions

DB Bicep curl
14 min EMOM

0-2 min Warm up

2 min: 10 DB row

3 min: 20 banded tricep ext

4 min: 20 alt bicep curls

5 min: 10 DB row

6 min: 20 banded tricep ext

7 min: 20 alt bicep curls

8 min: 10 DB row

9 min: 20 banded tricep ext

10 min: 20 alt bicep curls

11 min: rest

12 min: 15 GHD

13 min: 15 GHD

S2: CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
RX as written

SP: 75/45

Last done 3/2015

LIFE

L1: L1- 15 min (No Measure)

15 min EMOM (5 rounds)

1 min: 10 trainer bar OHS

2 min: 16 single leg KB deadlift

3 min: 30 DB punches (squeeze core)

L2: Life-reverse burp (Time)

4 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

https://www.youtube.com/watch?v=m6D_vl2mvw0

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

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